Micro-Working in Olympic this weekend
Hey Coach!
I am doing an Olympic on Sunday morning, and just wanted some guidance on adjusting Thurs-Sun, given that's a B race, and A is Boulder Full. Current Wk 8 Full IM schedule is below as FYI...
Thurs/today-Run test (did one last week so can do whatever you recommend here...have not ridden since Sunday-getting a new fit@6pm)
Fri-Run 50(L)-MS: 6 to 8 x 30" UPHILL strides, remainder of time @ z2/MP/Steady.
Sat-Big Day
Swim 60 (H)-Big Day T-Pace Test.
WU: 100 swim, 100 kick, 100 swim, 100 kick, 100 swim.
MS:Swim 1000 yards/meters at a constant pace and good effort, as if racing. Record your average pace per 100.
WD: Add volume, your choice, to make workout last 1 hour.
Total: 2600-300
Bike 240 (H)-MS1: 30' @ 65-70%/Zone1 to 2/Easy.
MS2: 2.5 hours at goal Ironman race effort, approximately 70-75%/Zone2/Steady.
MS3: Remainder of time is 70-75%/Zone2+/Steady, slightly harder as you aim for a negative split.
Run 60 (M)-MS: 30' @ z1/LRP/Easy then 30' at z2/MP/Steady (or as close as you can)...working towards a negative split if possible.
Sun-R&R
Thanks much,
Greg
Comments
Just following up...I thought I'd add that I do have some flexibility today, even though a work day, to do a longer than normal workouts. I really am flexible through the weekend (other than that Oly Sun morning of course), so whatever you think is best re: adjusting. Yeah, I'd like to do decently well in the race, and assume that means pretty light Sat, but know I can't just skip "all" my training.
Thanks,
Greg